Another Dead Day

OMG today was such a drag! Of course there are going to be days that are down, days that are hard to push through, days that make you feel like you can't go on, but always power through. I know yesterday I had the same situation, but today was worse. I was so excited though because of leg day. I'm so determined and motivated to mold these legs into what I want to see in myself. So nothing can hold me back, not even some stupid period pain. I have really bad and painful periods, like numbing pain in my stomach and back all the way down through my legs. No cramps, just ringing pain. So if I can get my ass off of the couch and lift some weights, you can definitely do it. Especially if you're a guy and you don't have to deal with this monthly crap.

Anyway, despite my day of sitting on the couch, eating every two hours, and drinking a gallon of water, I sat on Instagram all day searching hash tags, looking at physiques, workouts, getting motivated. I went through #fitfam on Twitter to get motivated. So it was a great motivating day and I never fell into the slump of "not wanting to work out". Of course I didn't feel like going, but not going was not an option.

Leg Day- Hamstrings and Inner Thighs

I started out with a 5 minute warm up incline on the elliptical. Then 25 reps of 45lb of Good Mornings to get the hamstrings warmed up.

Lunges
115lbs x 8 reps x 4 sets

Stiff Leg Deadlifts w/barbell
95lbs x 15 reps x 2 sets
115lbs x 10 reps x 2 sets

Super Sets
Wide Sumo Squats w/ dumbbell
35lbs between legs x 20 reps x 4 sets (My legs were way further apart than this video)

Dumbbell Stiff Leg Deadlift
Holding dumbbell the same way as sumo squat, bring legs closer together, bend down with dumbbell with back and legs straight.
35lbs x 8reps x 4 sets

Lying Down Leg Curl
40lbs x 15 reps x 4 sets

Adductor Machine
50lbs x 15 reps x 4 sets

Sitting Leg Curl
50lbs x 8 reps x 4 sets

Cable Kickbacks
40lbs x 12 reps x 4 sets on each leg

Hamstring Roll Ins w/foam roller
3 sets of 8

Something like this, but with a foam roller. GREAT hamstring workout. And great way to end your workout lying down lol. That's it! No HIIT today.

Now I'm going to eat my shrimp and chicken bowl and watch something on TV. I know my hamstrings and inner thighs are going to be sooooo sore tomorrow and even worse the day after. Cardio day is tomorrow so I'll be limping in there lol. Thanks for reading!

Mel

Dun Dun Dun...LEG DAAAAY!

Today was leg day and I have been looking forward to it all weekend. Finally, it has arrived! I know, I'm crazy lol I just really want to see results in my legs. My leg workouts are split in two days: day one is quads and glutes (and outer thighs). Day two is hamstrings and inner thighs (maybe calves depending on how I feel. I usually do calves with back day though since I took out biceps). Today was "day one" and it was a good one.

PEOPLE! Have you done the hip thrusters with a barbell at the gym? Seriously, DO IT. Who cares if it's awkward and if people look. It has to be the best butt workout. It just burns the entire time omg. Great!

Leg Day

Okay so I had a plan and it all went out the window (well not ALL) when I go to the gym. It was PACKED! No squat racks open, nothing open for me to work legs, and no machines. Except the hack squat which I don't usually do, but I did it today so here we go! Also, I did "low weight" high reps today to change it up a bit from the norm which is lifting super heavy starting with 10 reps and adding the weight and lowering reps.

Hack Squat
90lbs x 15 reps x 5 sets

Step Ups w/ dumbbells
Step up on high "stool", this stool went up to just below my bellybutton. My butt and quads were on fire! Do one leg consecutively then switch to other.
0lbs x 10 steps one leg then 10 steps on other leg x 4 (add 15lb dumbbells for sets 2-4)

Leg Extensions
25lbs x 12 reps x 4 sets

Lunges
50lbs (+whatever the smith machine bar is) x 8 reps on one leg then 8 on other x 4 sets

Hip Thrusters w/Smith Machine (DO THESE!!)
50lbs (+whatever SM bar weighs) x 10 reps
70lbs (+bar) x 10 reps x 3 sets

One Leg Leg Press
100 lbs per leg x 12 reps x 4 sets

Abductor Machine
60lbs x 15 x 4 sets

I ended with some functional body exercises. I always try to add a body weight exercise workout at the end whether it be push ups for chest day or dips for triceps. Today I did butt kicks and side leg raises. You're on all fours on the ground, kick one leg back with either leg straight or bent at the knee at a 90 degree angle. I did the bent knee. Do this for 25 reps. Go right into the side leg raises. In cheerleading we called these "dog peeing" because that's exactly what it looks like lol. On all fours still, bend leg o the side with knee bent at 90 degrees. Do this for 25 reps. Your butt will be burning, it should be the opposite leg you're swinging that is burning. You can do these at home any time! Even right before bed to get that butt nice and toned. Very effective!

That's it! Thanks for reading! BTW my abs are SOOOORE! :)

Mel